Bartman – Page 5 – F3 Knoxville

CMUday

November 3, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Choir Boy, Bartman, Magnum, Aladdin, Pew-pew, Strike Zone
FNGs: 1 Strike Zone
COUNT: 7
WARMUP:
SSH, arm circles, tempo squat, windmill, tempo merkins, cobra, downward dog, runners stretch.

THE THANG:
CMU Ladder
11 reps, dropping the first exercise after each set. We did…

Uhaul
Blockee
Swings
Imperial Blocker
Dead Lifts
Sumo Squat
Box Cutter
Lawn Mower
Press
Curls

MARY:
Cherry Picker

ANNOUNCEMENTS:
Convergence

COT:
Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.

Aladdin’s Pumpkin Run

October 31, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Einstein, Pew-pew, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: Pumpkin Relay and Ultimate Frisbee

MARY: No

ANNOUNCEMENTS: Yes

COT: Christ died for you.

Case of the Mondays

October 13, 2025 BackBlasts

AO: the-farm
Q: Pew-pew
PAX: Mayberry, Bartman, Magnum, Aladdin, Choir Boy, Dauber, Boss Hog
FNGs: None
COUNT: 8
WARMUP: usual

THE THANG:
2 exercises – 5 sets
Total:
Mosey to top
125 OH press
125 curls

Bear crawl to picnic tables

50 box jumps or step ups 50 each leg
50 decline merkins

Bernie to pull up bar

25 pull ups
25 burpees

Bear crawl to next picnic tables

100 incline merkins
100 dips

Bernie to top of stairs

125 calf raises
125 Freddie mercury 2 is 1

Mosey to AO

MARY: Big Boys on your own for 60 seconds

ANNOUNCEMENTS: Convergence at Asylum

COT: Find time to take time away from the grind to recharge.

Round Our Way

September 17, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Magnum, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: 4:00 minutes of rucking followed by 1:00 of an exercise. Rinse and repeat until time. We rucked the outer perimeter. The exercises were merkins, curls (using the rocks near the splash pad), squats, dips (benches near the tennis courts), CDDs, lunges, and flutter kicks.

MARY: Plank for about a minute

ANNOUNCEMENTS: Same ole same ole

COT: “If it is not right, do not do it, if it is not true, do not say it. . . . Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius

Leg Day Montage

September 1, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Aladdin, Boss Hog
FNGs: None
COUNT: 5
WARMUP:
Yes
THE THANG:
Mosey to BB court
Suicides and line work
Box jumps and toe merkins
Sprints

MARY:
Flutters, boat canoe
ANNOUNCEMENTS:
Convergence in November
COT:
Priorities